In autumn, the number of acute respiratory diseases traditionally increases, so the desire to protect against them is quite natural. However, it is important to remember that there is no magic pill that would "raise" immunity. Scientists have long proven that it is possible to improve the body's resistance to diseases only comprehensively, by changing daily habits and lifestyle.
Let's consider each of them:
Balanced nutrition
Limit your intake of fatty and fried foods, saturated fats, salt and added sugar. Choose protein food, give preference to healthy fats found in nuts, avocados, and olive oil. Eat 400-500 g of vegetables and fruits daily. Minimize consumption of sweets. Drink enough water.
Regular physical activity
Lack of physical activity increases the risk of mortality from non-communicable diseases by 20-30%. WHO advises adults (ages 18-64) at least 150 minutes per week of moderate-intensity physical activity or 75 minutes of high-intensity physical activity.
Maintaining a healthy weight
Excess weight is a risk factor for cardiovascular diseases, diabetes, at least 12 types of cancer, liver and respiratory diseases; can affect mental health, worsen the course of COVID-19.
Attention to sleep
It is difficult to talk about healthy sleep in conditions of war and constant night attacks of the enemy, but it is important to try to sleep at least 7 hours a day.
Regular lack of sleep increases the risk of developing diabetes, cardiovascular diseases, stroke, hypertension, obesity, mental disorders, etc.
Quitting tobacco
The smoke inhaled during smoking contains more than 7,000 chemical compounds, among which at least 250 are toxic.
Refusal of alcohol
Alcohol negatively affects the central nervous system, depleting chemicals in the brain that help reduce anxiety naturally. Therefore, we can feel even more stressed, anxious or even depressed.
Carrying out vaccinations
In Ukraine, the National Calendar of Preventive Vaccinations provides mandatory vaccination against 10 infectious diseases: tuberculosis, hepatitis B, measles, mumps, rubella, whooping cough, diphtheria, tetanus, poliomyelitis, Hib infection. Vaccines for the prevention of infections included in the Calendar of preventive vaccinations are free of charge.
You can get vaccinated against infectious diseases, which are not mandatory, but recommended, by purchasing the vaccine at your own expense in a pharmacy network.
Ministry of Health of Ukraine
Comments